Thursday, July 26, 2012

Black Bean Burgers

My friend Robin shared her version of this recipe, and it was universally applauded. Husbands declared that they did not miss the meat. Children asked for seconds. The burgers freeze well, and are filling.  I served them on whole wheat buns with a side of sweet potato fries, salad, and roasted peppers.  It's a great Meatless Monday option.

Black Bean Burgers
You can add additional veggies to these quite easily.  I added some microplaned carrots- they melt right in. Did I mention these freeze and reheat easily?  They are also baked, not fried.   I served them with a greek yogurt based dip, see recipe below. 

2 cans cooked black beans (should be about 2 1/4 c)
2 1/4 c cooked brown rice (1:1 ratio with beans)
1/3 c sauteed chopped mushrooms
1/2 microplaned or very finely grated carrot
2 T chopped basil
3 T tomato paste
red pepper flakes to taste
1/2- 1  tsp salt

Preheat oven to 350 degrees. Process all ingredients briefly in the food processor.  Form into patties.  You may want to spray hands with cooking spray or rub a little olive oil to prevent the mixture from sticking.  Place on a coated cooking sheet and bake for 20 minutes.

Greek Yogurt Dip/Sauce
You can use this for your dip for sweet potato fries, too.  Sometimes I add a handful of spinach and blend it just for color, and because I like to add spinach to things.

1/2 cup Greek yogurt
1/2 clove garlic
1/4 tsp dried dill weed
1/2 tsp sea salt
1/2 grated cucumber (optional)

Blend all ingredients with a fork.

Sweet Potato Fries
I'm bringing this back from our original post. Here's what I said then:
I've been making these for years.  I clipped the original recipe out of some magazine, long since lost.  My husband is not a huge fan, but my kids love it.  They get to dip their fries in ketchup.  If they are not browning or crisping well, put them on the broiler on high and watch closely.  They're not going to be quite as crispy as fast food fries, but they're so much better for you....

2 lbs. sweet potatoes, peeled, cut lengthwise into 1/4- 1/2 inch wedges. (about 3-4)
Tossing sweet potatoes.
1 T olive oil
1 tsp sea salt
1-2 tsp sugar
1/2 tsp ground black pepper
1/8 tsp cumin
1/2 tsp paprika (smoked paprika if you have it)

Preheat oven to 420 degrees. Toss all ingredients in a large mixing bowl. Arrange in a single layer on a baking sheet.  Bake for 10 minutes, then turn. Bake for 10 more minutes and broil if necessary to desired crispness, but they are generally done after about 20 minutes. 

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